Your Recipe

Cucumber Blueberry Mint Smoothie

Zutat  Menge  Kalorien 
Blaubeeren 111g 63kcal
Gurke 200g 32kcal
Milch 3,7% Milchfett 61g 39kcal
Ahornsirupe 30g 78kcal
Pfefferminze frisch[pl:]Mięta pieprzowa świeża 3.75g 3kcal
Meersalz 0.75g 0kcal
Joghurt, Natur, Vollmilch 226g 138kcal

Recipe Tags:

Food

Recipe Instructions:

1 cucmber, preferably thin-skinned and not very seedy, peeled and chopped
3/4 cup frozen blueberries
1 cup plain, whole milk yogurt
1/8 cup mint leaves, packed
1.5 tablespoons maple syrup, or more to taste
1/4 cup milk or buttermilk, or more as needed
1 pinch salt

Directions
Combine cucumber, blueberries, mint, yogurt, maple syrup, salt, and milk or buttermilk in a blender and process until well-combined. Depending on the thickness of your yogurt, you may need much more or much less milk/buttermilk. Proceed accordingly. Taste, and add another pinch of salt or drizzle maple syrup if needed.
Garnish with a mint sprig, a single frozen blueberry, and a thin slice of cucumber.

Nährwertangaben 
Portionsgröße  316 g | ml
Menge pro Portion  176
738
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 5.1g 7%
Gesättigte Fettsäuren  3.1g 15%
Natrium 219mg 10%
Gesamte Kohlenhydrate  29g 10%
Ballaststoffe  2g 7%
Zucker  21g
Protein  6.1g 12%
Vitamin D 0.1mcg 1%
Kalzium 212mg 16%
Eisen  0.6mg 3%
Kalium 454mg 10%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
PDF drucken 
Vitamin
Nährstoff Menge  DV
Vitamin A 79.52 mcg 9%
Thiamin [B1] 0.103 mg 9%
Riboflavin [B2] 0.461 mg 35%
Niacin [B3] 0.484 mg 3%
Pantothensäure [B5] 0.875 mg 17%
Vitamin B6 0.121 mg 7%
Cobalamin [B12] 0.528 mcg 0%
Folat [B9] 21.903 mcg 0%
Vitamin C 9.802 mg 11%
Vitamin D 0.113 mcg 1%
Vitamin E 0.414 mg 3%
Vitamin K 27.338 mcg 23%
Betain 0.111 mg 0%
Cholin 26.746 mg 5%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  28.7 g 10%
Sugars 21.5 g 43%
Ballaststoffe  2 g 7%
Carbohydrate 23.1 g 0%
Netto-Kohlenhydrate 7.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.247 g 0%
Arginin 0.222 g 0%
Asparaginsäure 0.468 g 0%
Cystein 0.055 g 0%
Glutaminsäure 1.231 g 0%
Glycin 0.161 g 0%
Histidin 0.142 g 0%
Isoleucin 0.311 g 0%
Leucin 0.552 g 0%
Lysin 0.47 g 0%
Methionin 0.154 g 0%
Phenylalanin 0.299 g 0%
Prolin 0.595 g 0%
Serin 0.332 g 0%
Threonin 0.239 g 0%
Tryptophan 0.044 g 0%
Tyrosin 0.264 g 0%
Valin 0.434 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 212.25 mg 16%
Kupfer 0.1 mg 11%
Fluorid 14.86 mcg 0%
Eisen  0.62 mg 3%
Magnesium 38.79 mg 9%
Mangan 0.73 mg 32%
Phosphor 168.05 mg 13%
Kalium 453.74 mg 10%
Selen 3.54 mcg 6%
Natrium 219.24 mg 10%
Zink 1.31 mg 12%
andere
Nährstoff Menge  DV
Wasser 274.256 g 0%
Asche 1.65 g 0%